7 ways to manage stress
What is stress?
Stress is your body’s way of responding to any kind of demand or threat. When you sense danger, your body’s defenses kick into high gear mode in an automatic process known as the “fight-or-flight” reaction or the “stress response” to protect you.
Our bodies were designed to buffer small bursts of acute stress very intermittently. But they were not built to deal with the chronic daily stress that the majority of us now seem to be under.
In today’s modern world, let’s face it, we all deal with stress to some degree or another every day or week of our lives. So, it is crucial that we become aware of when we feel stressed and learn coping mechanisms to activate the body’s natural relaxation response.
How does stress impact our brain and mental health?
The high levels of cortisol (our stress hormone) that are released when we are experiencing prolonged periods of stress can cause havoc on the correct functioning of our brains.
The ‘hippocampus’ is the part of our brain that plays a big role in regulating our mood, memory and mental health imbalances such as anxiety and depression. Over time, high cortisol release can cause shrinkage of the hippocampus so it becomes vulnerable, less able to process ongoing stress and do its job effectively.
Interestingly, if stress is associated with a strong level of achievement, then the feel good neurotransmitters (like dopamine) are able to block the damaging effects of cortisol and help protect against mental health imbalances developing.
It is in the face of trauma, overwhelming or unremitting stress, that it can become really harmful. Modern day living has a lot to answer for in this respect so adopting some coping strategies can be exceedingly helpful.
7 ways to start managing stress today
1. Get outdoors and move!
There is endless research to indicate that getting outdoors, preferably into nature, profoundly elevates our mood and induces a sense of calm. I try to get my clients moving around as often as possible to get that blood and energy flowing which does no end of good to the mind, body and soul.
2. Prioritise sleep
Good quality and restorative sleep is imperative to nurture our adrenal glands and reduce stress. Turn off any blue light devices at least an hour before going to bed as these disrupt our natural hormone and sleep cycles.
The recommended 7-8 hours sleep a night is the ideal but is sometimes unattainable, so focussing on quality sleep is a priority. Dietary habits, sleep hygiene strategies, supplements to aid good quality sleep are all considerations for me in clinic for any client struggling with getting this restorative sleep that is much needed.
3. Laugh!
When was the last time you fell about on the floor and really belly laughed? Laughter triggers the release of endorphins, the body's natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even relieve pain.
Laughter can relieve tension, stimulate circulation and aid muscle relaxation. All of which can help reduce stress. So watch a comedy, call a friend and have a good old giggle, watch some funny youtube clips. Lighten up in the best way you know how.
4. Create some YOU time
We are so consumed by our busy lives that we so often forget to take time out for ourselves or just to be. Create some time for YOU and integrate this into your daily schedule. What do you absolutely love doing? Write a list of activities you love doing and do something positive for yourself today.
5. The 4/7 breathing technique
Sit comfortably in an upright position, relax your shoulders and breathe in through the nose for a count of 4 and out through the mouth for a gentle count of 7. Place your hand on your stomach to ensure the breath is coming from deep within you, rather than shallow breaths from your chest.
Deep breathing has a great effect on calming your nervous system as it activates your body’s relaxation response. Practice this technique for 5-10 minutes on a daily basis and / or in situations where you feel stress rising.
6. Take a digital holiday
Our brains were not designed to handle the constant barrage that comes with being constantly ‘connected’ to our mobile phones and other digital devices.
Text messages, whatsapps, facebook, twitter and instagram notifications, emails every 2 minutes...the list goes on. It is information overload. Constant exposure to social media makes our emotional brains overactive. It can start to change your view of the world and lead you to believe that everyone around you is living their best lives, and you are not. This gives your brain the misinformation that you are failing and you feel naturally threatened. Taking a break from this exposure on a regular basis will do wonders for your emotional and mental health.
Try leaving your phone and laptop in another room from 7pm each evening until the following morning or have 1 day a week (Sunday sign off) where you don’t touch technology all day.
7. Magnesium - nature's relaxant mineral
It is well known that stress depletes magnesium and yet magnesium helps us to deal with stress. Magnesium intake improves stress response, and has anti-depressant and anti-anxiety effects. If you are going through a particularly stressful time, you need to up your intake asap. Magnesium rich foods include leafy greens, eggs, avocados, nuts, legumes, seeds, wholegrains, fatty fish, bananas and dark chocolate. A good quality Magnesium supplement would also be beneficial.